Sardinian Longevity Soup for Healthy Aging

This Sardinian Longevity Soup is a nourishing, vegetable-rich soup inspired by the daily diet of Sardinia’s Blue Zone — one of the places in the world where people live longest. At its heart are wholesome ingredients like beans, seasonal vegetables, fresh herbs, and tiny fregula pasta, all simmered together into a satisfying, fiber-packed broth. This soup is not only comforting but also abundant in nutrients that support heart health and digestion, making it both delicious and health-promoting.

Unlike cream-based soups, this version is light but hearty, with a rich blend of vegetables and legumes that make every spoonful flavorful and satisfying. The combination of fresh herbs, olive oil, and simple Mediterranean spices gives it a bright, rustic character that feels like a warm hug from the inside — perfect for chilly days or whenever you want a wholesome, plant-forward meal.

Equipment

• Large soup pot or Dutch oven
• Cutting board
• Sharp knife
• Wooden spoon or ladle
• Measuring cups and spoons

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 small yellow or white onion, chopped
• 1 medium carrot, peeled and chopped
• 2 celery stalks, chopped
• 1 small fennel bulb, chopped
• 2 cloves garlic, minced
• 1 (28-oz) can crushed tomatoes
• 1 (15-oz) can fava beans, drained
• 1 (15-oz) can Great Northern beans, drained
• 1 medium sweet potato, peeled and diced
• 1 broccoli stalk, chopped
• ½ cup Sardinian fregula or small pasta (couscous or acini di pepe)
• ¼ cup fresh parsley, chopped
• 1 tablespoon fresh basil, chopped
• ¼ cup grated Pecorino Romano cheese (optional)
• 6–8 cups vegetable broth or water
• Salt and black pepper, to taste

Instructions

• Heat the olive oil in a large pot over medium heat.
• Add the onion, carrot, celery, fennel, and garlic; sauté until vegetables begin to soften.
• Stir in crushed tomatoes and cook for a couple of minutes.
• Add sweet potato, broccoli, drained beans, and broth; bring to a boil.
• Reduce heat and simmer uncovered until vegetables are tender.
• Stir in fregula pasta and cook until al dente.
• Add parsley, basil, salt, and pepper.
• Serve hot with a sprinkle of Pecorino and a drizzle of olive oil if desired.

Recipe Info

• Prep Time: 15 minutes
• Cook Time: 45–55 minutes
• Total Time: 60–70 minutes
• Servings: 6–8
• Cuisine: Sardinian / Mediterranean
• Course: Soup / Snack

How to Store

• Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheat gently on the stovetop or microwave before serving.
• Freeze in portions for up to 2–3 months; thaw before reheating.

What Not to Do

• Don’t add the fregula too early — it can overcook and become mushy.
• Avoid skimping on broth; this soup is meant to be hearty and brothy.
• Don’t boil aggressively — simmer to develop flavor.
• Do not skip the fresh herbs — they lift the whole soup.

Tips & Variations

• Swap sweet potato for regular potato or add zucchini for more veggies.
• Use a mix of beans like cannellini, cranberry, or chickpeas.
• Add kale or Swiss chard near the end for leafy greens.
• For a richer flavor, sauté fennel and garlic a little longer before adding broth.
• Add a splash of lemon juice for brightness just before serving.

Approximate Nutrition (Per Serving)

• Calories: ~210
• Protein: ~10g
• Fat: ~6g
• Carbohydrates: ~34g
• Fiber: ~8g
• Sugar: ~6g
• Sodium: Moderate

Conclusion

This Sardinian Longevity Soup captures the spirit of one of the world’s oldest-living populations through a simple, wholesome blend of vegetables, beans, pasta, and herbs. It’s warming, nutrient-rich, and perfect for anyone seeking a heart-healthy meal that doesn’t skimp on flavor. Whether you enjoy it on its own or with crusty bread, it’s a bowl full of nourishment you’ll want to make again and again.

FAQs

• Can I use dried beans instead of canned?
  Yes — soak them overnight and cook longer until tender.
• What is fregula?
  A tiny toasted semolina pasta from Sardinia that adds texture and heartiness.
• Can I make this vegan?
  Yes — use vegetable broth and skip the optional cheese.
• Can I add greens?
  Absolutely — kale or chard works beautifully.
• Is this healthy?
  Yes — it’s rich in fiber, vegetables, and plant protein.